A. Take 12 minutes to complete 3 sets of the following
  A1. 10-15 DB bench press @ 2020 tempo 50#/35# per hand
  A2. 12 Pendlay rows @ 20X2 @ 115#/75#
  A3. Side plank 30-45 sec/side
B. 12 minute AMRAP
  30 mat sit-ups
  24 Kb swings @ 35#/26#
  18 Prisoner step-ups 24"/20" box
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S